Workout of the Day (WOD)
Open Workout 25.3
For Time: [20min cap]
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlift (225/155)
5 Wall Walks
25 Cleans (135/85)
5 Wall Walks
25 Snatch (95/65)
5 Wall Walks
50 Cal Row
Scaled: Scaled Wall Walk, Men (135/95/65) Women (86/65/45)
Foundation: 5ft Bear Crawl, Men (95/65/45) Women (75/55/35)
Post time for the WOD. Ex: 16:54 Rx
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD
AMRAP 20
24 Wall Balls
16 Toes To Bar
24 Wall Balls
4 Ring Muscle Ups
All the reps are a team total. Partition the reps any way. 1 partner working at a time.
Post rounds and reps completed. Ex: 5+20 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Weighted Pull-ups
4 sets of 5 reps
increase weight each set
B. Every 3:00 for 7 rounds:
200m Run
12 DB Box Step-Overs (35’s/25’s at 24/20″)
Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
